Pushdowns * Cable Curls:
10×50*10×50 (v-bar)
20×40*20×40
40×40*40×25
60×15*60×15
80×12*80×12
100×10*100×10
130×10*130×10
130×10*130×10
130×10*130×10 (switch to curl bar)
130×10*170×10
170×10*170×10
170×10*170×10
TG Plate Loaded Dip:
270×10
360×10
360×10
360×10
Arsenal Seated Bicep Curl Machine (wide-grip):
50×15
100×10
100×10
100×10
100×10
Single-arm Cable Crossover Extensions:
20×20
30×15
30×15
Single-arm OH Cable Curls:
30×20
30×20
30×20
Concentration Curls:
50×8
50×8
50×7
Duration: 40 minutes